Lying sciatic nerve glide
The lying sciatic nerve glide gently moves the large nerve at the back of your leg (the sciatic nerve) while you lie on your back holding one thigh. You straighten the knee only until you feel light tension, then lift your head as the knee bends a little, and lower your head as the knee straightens again. The ankle stays still. It is often part of a physio program for sciatica type leg pain, and you work only in the easy range, short of pain or tingling.
How to do the lying sciatic nerve glide
- Lie on your back on a mat with both knees bent and your feet flat.
- Bring your affected leg up toward you and hold the back of that thigh with both hands, so the hip is bent to about a right angle.
- Slowly straighten that knee, with the foot moving up toward the ceiling, until you feel the first hint of tension behind the knee or thigh. Stop there. The knee does not need to be fully straight. Keep your ankle relaxed with the toes gently pointed, as in the video; the ankle does not move.
- Let the knee bend a little so the foot drops slightly, and at the same time lift your head toward your chest. The knee movement is small, only a few inches at the foot.
- Rest your head back down as you straighten the knee again to raise the foot. Keep moving smoothly between the two, with no hold at either end.
- At the end of the set, bend the knee, lower the foot to the mat and rest.
What you should feel
A mild pull behind the knee or thigh that comes and goes as you move. You are aiming for no tingling. A faint tingle means make the movement smaller, and it should fade within a few seconds.
Common mistakes
- Straightening the knee all the way, or pulling the thigh closer, to feel a bigger stretch.
- Lifting your head at the same moment as you straighten the knee. They work in opposite directions: head up as the foot lowers, head down as the foot rises.
- Straining your neck. Lift your head only as far as it goes easily.
- Letting the thigh drift away from you, so the hip angle keeps changing.
How often
A usual start is 5 to 10 slow, easy glides, done 1 to 3 times a day. Your physio will adjust this.
Stop and check with your physio if
- Leg tingling, numbness or pain is still there a few seconds after you ease off.
- Symptoms travel further down the leg or grow stronger with each glide.
- Numbness around your genitals or bottom, new trouble with your bladder or bowels, pain, tingling, numbness or weakness in both legs, or loss of feeling in one leg. Call emergency services or go to an emergency department straight away.
- Your leg or foot gets weaker, for example your foot drags, catches on the ground or slaps down when you walk (foot drop). Get medical advice the same day. If the weakness is getting worse by the hour, go to an emergency department.
From the clinic
This looks a lot like the supine hamstring stretch, but the aim is different. A stretch holds the end position. A nerve glide keeps moving and never pushes into the tension. Should a tingle linger once you ease off, or the leg feel worse that evening or the next morning, stop and see your physio before trying again.
If holding your thigh with your hands is awkward, loop a towel behind it and hold the ends. If lifting your head bothers your neck, ask your physio about the seated sciatic nerve glide instead. After a fall or accident, or recent back surgery, get your leg symptoms checked before you start.
Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.
This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.
